As we all know Sun is the source of all forms of energy and life on Earth. There will be no life on the earth without the sun. This is the reason, people used to worship the Sun and the best way of showing our gratitude and respect to the sun is Surya Namaskara or the Sun Salutation.
The ancient yogis believe that the different parts of our body are governed by different devas or divine impulses of light. The Surya Namaskara is a complete body workout. Doing 12 sets of this exercise translates into doing 288 powerful yoga asanas in a span of 12 to 15 minutes.
HOW MANY CALORIES DO YOU LOSE IN A SINGLE SET OF SURYA NAMASKAR?
A single round of Surya Namaskar helps you burn up to 13.90 calories for someone who is of average weight. With this as a primary benchmark, you can decide how many sets you want to do according to your body weight. With practice, you should ideally be able to do 108. And as you strive to reach that number, you will automatically become fit and toned.
12 STEPS OF SURYA NAMASKAR
There are the following 12 steps of Surya Namaskar
Step 1: Prayer pose – Pranamasana
Step 2: Raised arms pose – Hastauttanasana
Step 3: Hand to foot pose – Hasta Padasana
Step 4: Equestrian pose- Ashwa Sanchalanasana
Step 5: Stick pose- Dandasana
Step 6: Salute with eight parts or points – Ashtanga Namaskara
Step 7: Cobra pose – Bhujangasana
Step 8: Mountain pose – Parvatasana
Step 9: Equestrian pose- Ashwa Sanchalanasana
Step 10: Hand to foot pose – Hasta Padasana
Step 11: Raised Arms Pose- Hastauttanasana
Step 12: Standing Mountain pose – Tadasana
Ideally, one should practice at least 12 rounds of the Surya Namaskar Every Day, which means six sets on the right leg, and six sets on the left leg. However, if you are a beginner, it is best you start with four sets, and then gradually increase the number of sets as your body strength increases.

Along with the exercise, you must also learn to listen to your body. Do not overstretch as a beginner. It is always advisable to practice this asana under the supervision of a certified yoga instructor if you are a beginner.

Beginners can also join 200 Hours Yoga Teacher Training Course (YTTC) that has been conducted by one of the best Yoga school of Rishikesh, Yoga Vedanta. Here are experienced yoga instructors such as Yogi Anand, Yogi Br. Gopal to guide you. Our certification program is recognized by Yoga Alliance USA. For more details about our yoga school, you can visit us at – Yoga Vedanta